The Importance Of A Good Night’s Sleep

Sleep is commonly regarded as an important factor in maintaining good health, or a healthy immune system. However, much controversy exists as to how much is enough, as well as the cause and treatment of sleep disorders such as sleep apnea. It has been suggested in the medical literature that too much or too little sleep may contribute to diseases like diabetes and cancer, and may have a negative impact on hormone levels in both men and women. If your sleep schedule is being compromised for some reason, or, you suffer with a condition that directly or indirectly affects your sleep, there are some easy steps you can implement to aid your sleep pattern and improve your overall health.

Some doubt has recently been shed on the suggested conventional 8 hours per night. In 2002, the American Cancer Society’s Cancer Prevention Study II analysed just over 1.1 million individuals to determine their sleeping habits. The data confirmed that those who consistently slept for 8 hours or longer had increased mortality rates. In fact, those who slept more than 8.5 hours were apparently 15% more likely to have died than those who slept less than 8.5 hours. Based on their findings, researchers concluded that 6.5 to 7.5 was the optimal number of hours one should spend asleep every night.

A similar study followed the sleep patterns of more than 70,000 women over a period of 10 years. Results confirmed that women who slept five hours or less, and nine hours or more, every night were roughly 35 % more likely to develop type II diabetes than those who slept more than five and less than nine.

There are some relatively simple ways of bettering your chances of a good night’s sleep.

• Don’t engage in brain stimulating mental activity in the evening. Your brain needs to wind down and relax just like you do.



• A hot bath has been known to relieve stress and relax you before bed



• Sleep and sex only in the bedroom. No TV



• Keep your bedroom cool. A hot environment will discourage sound sleep. Similarly, don’t fall asleep with an electric blanket on.



• Sleep in a blackened room. Ideally you shouldn’t be able to see your hand in front of your face once the lights have been turned out.6



• Reading can make you fall asleep

Melatonin, which is a natural hormone, may also be beneficial to getting a good night’s sleep. At night, Melatonin is produced to help the body regulate its sleep-wake cycles, and presently, it is most commonly associated with aiding general sleep patterns and sleep affected by jet lag. Often, cheap, store bought brands are of negligible value, so it makes sense to invest in a tried and tested, synergistic, advanced formula, such as Melatonin Zn-Se which also includes zinc and selenium.

One of the most common sleep disorders known is sleep apnea, which can greatly affect a person’s ability to get a good night’s sleep. This condition tends to manifest itself in heavy snoring, that will affect not only the sufferer but their partner. Sleep apnea is also linked to a higher incidence of heart complications and sudden death.

Surgical solutions are available for those who feel that this is their only option. One such treatment is called Laser Assisted Uvulopalatoplasty (LAUP) - or laser surgery. It works by scarring the soft palate tissue in an attemtp to help stiffen it and open the airway satisfactorily. Like any surgery, there are some associated risks as well as the inevitable post operative pain and possibility of infection.

There are however, some steps you can take to ease the symptoms of sleep apnea without resorting to surgery. One of the first considerations should be to maintain an ideal weight, as overweight people tend to suffer more. Additionally, cutting down or cutting out smoking and alcohol, especially at night, may help, as they are both known to aggravate the condition. Alcohol relaxes the vibrating muscles in your throat that can lead to snoring, and smoking causes swelling and inflammation of throat tissues causing them to vibrate more.

Hypothyroidism, or underactive thyroid is known to be another cause of sleep apnea. Taking a thyroid supplement may completely eliminate night-time breathing problems, as well as other symptoms associated with both sleep apnea and hypothyroidism, including fatigue and weight gain.

A study published in The New England Journal of Medicine suggested that a natural hormone product, such as Armour, was more successful at managing problems associated with hypothyroidism, than synthetic versions. Armour® Thyroid, which contains both T4 and T3, is a natural thyroid replacement especially for treating hypothyroidism.

Sleep Apnea is far less common in women than men. In fact, research has suggested that this may be due, in part, to the presence of the female hormone progesterone which promotes respiration. A number of studies published in the American Review of Respitatory Disease, involved giving men progesterone supplements of 50mg per day for a period of a week. The studies concluded that the hormone improved breathing and alleviated apnea symptoms while participants were asleep.

A blood test can determine whether the levels of different hormones are normal. If there is an imbalance, your doctor will be able to advise you on the merits of supplementation and dosages required.

Lastly, machines are available that can monitor your airway pressure. They are designed to pump a continuous stream of air from a hose to a nasal mask, which you wear while you are asleep. It can help to prevent both sleep apnea problems and heavy snoring.

28/11/07 GI